Randy Bird Sports Nutrition

Tuna is a conventient and delicious way to include more fish in your diet.  This simple sandwich is a great option for lunch, or even a simple dinner with a green salad.  Enjoy!

Prep Time: 5 minutes

Cook time: 5 minutes

Servings: 1 sandwich

Ingredients

• 1 (2.6 oz) pouch chunk light tuna, packed in water
• 1 tablespoon mayonnaise
• 2 slices whole wheat bread (I use Orowheat)
• 2 teaspoons Light Butter (I use Land ‘O Lakes with Canola Oil)
• 2 teaspoons Dijon mustard
• 1 tomato, sliced
• 2 tablespoons reduced-fat cheddar cheese

Instructions

1.   In a bowl, add the drained tuna and mayonnaise. Mix together.

2.   Spread one side of each slice of bread with Light Butter and the other side with mustard.

3.   Spread the tuna mixture on top of the mustard side of one of the slices of bread. Place the tomato slices on top of the tuna. Top each with cheese. Place the remaining slice, mustard side inside, on top to create a sandwich.

4.   Spray a skillet with cooking spray and add the sandwich, cheese side up. Cook on medium-high heat about 2-3 minutes until bottom is golden. Using a spatula, turn the sandwich over. Flatten a little with the spatula. Cook about 1-2 minutes until golden. Turn sandwiches over again and cook about 30 seconds more until cheese is melted.

5.   Serve immediately

Nutritional Information per serving

© Randy Bird, MS, RD, CSSD, CSCS and Randy Bird Sports Nutrition, 2010.